Definition of LISS cardio
LISS (Low-intensity steady-state) is a form of cardiovascular exercise. You will do an aerobic activity at low to moderate intensity for a permanent and often extended period.
LISS is a cardio workout where you sustain the same low-intensity step (i.e., steady-state) for a set period, generally for at least 30 minutes. It works at a steady pace so you can keep your energy to the fullest.
LISS is mainly associated with cycling, brisk walking, rowing, swimming, and other cardio activities requiring long, low-intensity exercise sessions.
“LISS” is a new term used to describe a low-intensity training style, but this form of exercise has been around for decades.
You may also know it as:
- low-intensity exercise
- steady-state training (SST)
- long slow distance (LSD) training
- continuous cardiovascular exercise
When doing LISS cardio, your heart rate should be between 50 and 65% of your maximum heart rate.
Definition of HIIT
HITT (High-Intensity Interval Training) is another form of cardio-based training but involves work after less strenuous activity or rest recovery periods, which involves high-intensity work.
LISS is the opposite of HIIT. Through HIIT, your heart rate is usually 80 to 95% of your maximum heart rate for its fast intervals, and 40 to 50% for its low-intensity intervals.
HIIT workout sessions are generally shorter, around 20 minutes because you push yourself as hard as you can with each set. Some examples of HIIT will be circuit training with burpees, sprints, jump squats.
Difference between LISS cardio or HIIT
There are four main differences between LISS cardio and HIIT.
1.INTENSITY OF ACTIVITY
As the names suggest, LISS cardio is much lower in intensity than HIIT.
LISS is a form of aerobic training that means that exercise requires oxygen. During
cardio and aerobic exercise, both your heart rate and oxygen levels increase. However,
while "aerobics" and "cardio" are used interchangeably, "aerobics" refers to the use of
oxygen during exercise, and cardio refers to the pumping of your heart.
LISS is a form of aerobic training, which means it requires oxygen. During cardio and aerobic exercise, both your heart rate and oxygen levels increases. Although “aerobics” and “cardio” are used interchangeably, “aerobics” refers to the use of oxygen during exercise, and cardio refers to the pumping of your heart.
A HIIT exercise means taking you to the point of upper fatigue.It will look like the maximum representation of each exercise in maximum effort.
For example, in HIIT, you would sprint for 30 seconds followed by a rest of 30 seconds, or do jump squats for 30 seconds followed by 30 second rests between. You usually sweat because your heartbeat works between 70-90% of your maximum heart rate.
2. DURATION OF ACTIVITY
LISS cardio is usually longer in duration than HIIT.
Think marathon vs. a sprint.
When you are doing LISS cardio, you are working at a speed that you will maintain for a long time. For the average person, LISS cardio sessions will be about 30-60 minutes.
On the other hand, HIIT is very short in terms of duration because you are working at a speed that will not last more than 30 minutes.
During these 30 minutes, you are doing several exercises for 30-45 seconds, after which you will have a short rest time and then continue the next activity. This step of rest between sets helps you maintain intensity in each stage of workouts that provides faster results.
For HIIT, your rest periods should be between 1:1 or 1:2, depending on your fitness level. So, for example, if do a selected activity for 30 seconds, your rest period will be 30-60 seconds.
Because you are working so hard, you should not be able to keep the exercise longer than 20 minutes or each activity longer than 30 seconds. This is a great way to find out if you are really doing HIIT workouts.
3. CALORIES BURNED
Many people think that because LISS cardio lasts more prolonged, more calories will be burned. The American Council on Exercise says that while low-intensity exercise is an effective way to burn calories and train your aerobic system, it also takes more time to achieve results.
Research shows that the LISS group discovered significant changes to lean body mass. LISS is better for gaining muscle and provides the necessary stimulus for growth.
LISS Workouts vs. HIIT Workouts
The goal of LISS is to reach the level of cardio exercise without putting too much pressure on the body. This makes it an excellent training for people who are facing arthritis or back pain and are new to following a regular workout schedule.
HIIT-style exercise has been popular for many years because of its fast, dramatic results. However, you may be surprised to learn that one LISS exercise can give you products similar to the HIIT exercise in the same time frame.
In this study, two groups of people were asked to work out, with half participating in HIIT exercise and a half participating in LISS. Both groups exercised five times a week.
Research showed that both groups had lost the same amount of weight. The weight loss was due to the fact that despite the difference in intensity, both groups were burning similar calories.
LISS offers similar benefits to HIIT, but it also has its own distinct advantages, including:
HIIT workout makes you feel tired and takes longer to recover. LISS workout offers rapid restoration of lower ducts. Because you are putting less stress on your heart and body, you can recover quickly and easily from LISS.
Higher aerobic fitness
Exercising in a steady state actually promotes aerobic fitness and endurance, which is much better than intermittent training.
HIIT requires walking with full force, which can injure a person. LISS is easier on the joints, which reduces the chances of injury.
More likely to stay with it
To reach a healthy weight and fitness level, a person should stick with exercise. LISS participants are more likely to live with it. It is hard to stick with Hiit.
It helps in fat burning and fat loss
Steady-state training improves your ability to use body fat as fuel instead of being stored in your muscles. Also, according to a 2014 study, regular aerobic exercise is more effective than HIIT in improving fat distribution.
It is suitable for every level.
Because LISS is easy to do and light on the body, it is suitable for beginners. Advanced fitness level intermediaries often use it as part of endurance training programs.
Is LISS Cardio OK for You?
LISS cardio is an excellent addition to most fitness routines because it is generally safe and suitable for all fitness levels.
If you can easily fit 45 to 60 minutes of cardio workout into your schedule and you prefer steady speed to change intensity, LISS may be the right choice for you.
If you need to train for endurance events such as 10K, half marathon, triathlon, or cycling race, you will need to use steady-state cardio several times a week. This is called the principle of specificity, which means that you are training in the form in which you will compete.